NewsBytes
    Hindi Tamil Telugu
    More
    In the news
    Narendra Modi
    Amit Shah
    Box Office Collection
    Bharatiya Janata Party (BJP)
    OTT releases
    Hindi Tamil Telugu
    NewsBytes
    User Placeholder

    Hi,

    Logout

    India
    Business
    World
    Politics
    Sports
    Technology
    Entertainment
    Auto
    Lifestyle
    Inspirational
    Career
    Bengaluru
    Delhi
    Mumbai

    Download Android App

    Follow us on
    • Facebook
    • Twitter
    • Linkedin
    Home / News / Lifestyle News / Tennis players: These exercises will boost your forearm strength 
    Summarize
    Next Article
    Tennis players: These exercises will boost your forearm strength 
    Refer to this guide

    Tennis players: These exercises will boost your forearm strength 

    By Simran Jeet
    Feb 14, 2025
    04:59 pm

    What's the story

    Improving your top spin in tennis isn't just about time on the court; it's also about building strength in the specific forearm muscles used in this stroke.

    This article provides five exercises that focus on these muscles, helping you add power and control to your top spin shots.

    Incorporating these exercises into your routine can significantly elevate your game.

    Wrist curls

    Wrist curls for stronger forehand shots

    Wrist curls are key to building forearm strength, which directly influences the power and spin of your forehand.

    Sit with a dumbbell in each hand, palms up. Rest your forearms on your thighs or a bench, isolating the movement to your wrists.

    Curl the weights towards you, hold for a moment, then lower them with control.

    Complete three sets of 12 repetitions for effective strength building.

    Reverse curls

    Reverse wrist curls to balance muscle development

    Reverse wrist curls target your forearm extensors, providing balance to your muscles and helping prevent injuries.

    Grab some dumbbells, position your palms facing down, and isolate the movement to your wrists.

    Lift your wrists upward, hold the position briefly, then lower them.

    Do three sets of 12 reps to effectively work these muscles.

    Hammer grip

    Hammer curls for enhanced grip strength

    Hammer curls target your biceps and boost grip strength, which is crucial for powerful top spins.

    Hold dumbbells at arm's length by your sides, palms facing each other (hammer grip). This can be done either standing or sitting.

    Without twisting your arms, curl the weights up towards your shoulders. Lower them back down with control.

    Three sets of 10 reps will seriously amp up your forearm and grip strength.

    Pronation/supination

    Pronation and supination exercises for wrist flexibility

    These exercises enhance wrist flexibility and control—both crucial for manipulating racket angles during top spin shots.

    Grasp a lightweight dumbbell vertically in one hand at thigh level.

    Keeping everything above your wrist stationary, rotate the weight inward (pronation) and then outward (supination).

    This motion replicates the wrist action involved in top spins.

    Perform two sets of 15 repetitions on each arm.

    Farmer's walk

    Farmer's walk for overall forearm endurance

    The farmer's walk is a simple but highly effective exercise for developing overall forearm endurance and strength.

    Hold heavy dumbbells or kettlebells in each hand with arms fully extended at sides;

    maintain shoulders back and chest up as you walk forward for 30 seconds to one minute, rest briefly—do two more rounds.

    Facebook
    Whatsapp
    Twitter
    Linkedin
    Related News
    Latest
    Exercise

    Latest

    Kiran Rao to judge films at Shanghai International Film Festival Kiran Rao
    Busker heckled for singing 'Allah ke bande' at Tripura temple  Tripura
    Batters with highest strike rate in an IPL season Indian Premier League (IPL)
    UK suspends trade talks with Israel, imposes sanctions Benjamin Netanyahu

    Exercise

    Understanding SAQ training: How each component enhances your routine Lifestyle
    Want stronger wrists? These exercises can help  Lifestyle
    Improve your hearing with these 5 exercises  Lifestyle
    Want an attractive smile? Do this for 5 minutes daily!  Lifestyle
    Indian Premier League (IPL) Celebrity Hollywood Bollywood UEFA Champions League Tennis Football Smartphones Cryptocurrency Upcoming Movies Premier League Cricket News Latest automobiles Latest Cars Upcoming Cars Latest Bikes Upcoming Tablets
    About Us Privacy Policy Terms & Conditions Contact Us Ethical Conduct Grievance Redressal News News Archive Topics Archive Download DevBytes Find Cricket Statistics
    Follow us on
    Facebook Twitter Linkedin
    All rights reserved © NewsBytes 2025